How much weight can you lose by running for 1 hour every day in a month

Running for 1 hour every day may result in a weight loss of 2-4 kilograms per month, and the actual effect is influenced by factors such as basal metabolic rate, dietary control, and exercise intensity. Running, as an aerobic exercise, can effectively burn calories and has a more significant weight loss effect when combined with dietary management. Individuals with a larger body weight base may lose weight faster in the early stages, while those with higher muscle mass may have better results due to their higher basal metabolic rate. Maintaining a heart rate between 60% and 70% of the maximum heart rate during running can optimize fat burning efficiency, while high-intensity methods such as interval running can improve the duration of subsequent fat burning. Attention should be paid to the gradual increase in running duration and intensity to avoid joint injuries.

Some populations may experience insignificant weight loss. Muscle growth may offset weight changes due to fat loss, and water retention or hormone fluctuations in physiological period may also temporarily affect the data. The plateau period is a normal phenomenon and can be broken through by adjusting exercise habits or dietary structure. Weight is not the only indicator, a decrease in body fat percentage or waist circumference also reflects the effectiveness of weight loss.

It is recommended to combine strength training to maintain muscle mass and adopt a high protein diet to avoid muscle loss. Recording changes in body circumference can better reflect the weight loss effect than simply weighing, and losing no more than 1% of body weight per week is more beneficial for health. Warm up and stretch before and after running, and choose cushioned running shoes to protect your knee joints. If there is persistent joint pain or abnormal weight fluctuations, it is necessary to consult a professional physician or nutritionist in a timely manner.